Conditions : Little damp but not raining and little muggy 69 degrees
WarmUP : 25 SSH, Imperial Walker 15, Little Baby Arm Circles 15 forward, 15 Backwards, 15 raise the roof (all in cadence), then mossey to the end of the parking lot and back. Grab some coupons and meet back at the speed Bump
The Thang : Little Black Jack workout, 21 total reps for each round with a little twist thrown in. Start at one speed bump and do 20 curls for the girls run to the other speed bump, but stop half way and knock out 3 burpees and then continue to other speed bump and do 1 squat (for the girls also). Total rep count of 21, then run back to the original bump. Rinse and repeat but for second round do 19 curls and (3 burpees in the middle) 2 squats all the way till you end up with 1 curl and then 20 squats. Once completed that round put coupons away. Last 2.5 minutes knock out some abs, LBC and Chaser LBC’s.
COT
Prayers request: the unspoken ones need to pray for everyone during this time.
Announcements : Anniversary for F3 in Wilmington Coming up next weekend.